Category: Stress

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By Dr. Robin Arthur, Chief of Psychology, Lindner Center of HOPE
 

What are the top five stressors in your life right now? Write them down and set them aside.

So what is stress? Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.” Stress is also the “wear and tear” our bodies experience as we adjust to our continually changing environment. It has physical and emotional effects on us and can create positive or negative feelings.

The warning is that stress can cause severe health problems and, in extreme cases, can cause death.

Stress has a positive side as well. Stress can help compel us to action. Some of the early research on stress (conducted by Walter Cannon in 1932) established the existence of the well-known “fight-or-flight” response. These hormones help us to run faster and fight harder. They increase heart rate and blood pressure, delivering more oxygen and blood sugar to power important muscles. They increase sweating in an effort to cool these muscles, and help them stay efficient. They divert blood away from the skin to the core of our bodies, reducing blood loss if we are damaged. These hormones focus our attention on the threat, to the exclusion of everything else. All of this significantly improves our ability to survive life-threatening events.

Unfortunately, this mobilization of the body for survival also has negative consequences. In this state, we are excitable, anxious, jumpy and irritable – actually reducing our ability to work effectively with other people. The intense focus on survival in this state impairs judgment and self-control.

Since most situations benefit from a calm, rational, controlled, and socially sensitive approach, the fight-or-flight response needs to be controlled.

Additional negative sides of stress include a negative influence, resulting in feelings of distrust, rejection, anger, and depression. These feelings can lead to physical health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. With the emergence of Psychoneuroimmunology in the 1980s, it was recognized that psychological factors (such as those seen in stress) can directly affect the immune system.

So how can we eliminate stress from our lives?

Actually, the goal should not be to eliminate stress but to learn how to manage it and use it to help us. What we need to do is find the optimal level of stress which will individually motivate but not overwhelm each of us.

How can we manage stress better?

Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its harmful effects. Just as there are many sources of stress, there are many possibilities for its management. However, all require working toward change – changing the source of stress and/or changing reactions to it.

How do we proceed?

The skills fall into three main groups:

  • Action-oriented skills:  In which we seek to confront the problem causing the stress, often changing the environment or the situation;
  • Emotionally-oriented skills:  In which we do not have the power to change the situation, but we can manage stress by changing our interpretation of the situation and the way we feel about it;
  • Acceptance-oriented skills:  Where something has happened over which we have no power and no emotional control, and where our focus must be on surviving the stress.
    1. Become aware of stressors and emotional and physical reactions. Notice your distress. Don’t ignore it. Don’t gloss over your problems.
    2. Recognize what you can change. Look at your list of five stressors. What can be changed?
    3. Reduce the intensity of your emotional reactions to stress. The stress reaction is triggered by your perception of danger … physical danger and/or emotional danger. Are you viewing stressors in exaggerated terms?
    4. Learn to moderate your physical reactions to stress. Learn to relax and breathe deeply and slowly.
    5. Build your physical reserves. Exercise; eat well; avoid nicotine, excessive caffeine and other stimulants; mix leisure with work; and get enough sleep.
    6. Maintain your emotional reserves. Develop mutually supportive relationships; pursue realistic goals; expect some frustrations, failures and sorrows; and always be kind and gentle with yourself.

Stress Management Skills. Remaining calm and effective in high pressure situations.

  • Deep Breathing. Take a number of deep breaths and relax your body further with each breath.
  • Progressive Muscular Relaxation. Tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then, relax the muscles normally.
  • Imagery in Relaxation. Imagine a scene, place or event that is safe, peaceful, restful, beautiful and happy. Use the imagined place as a retreat from stress and pressure.
  • Imagery in Preparation and Rehearsal. You can also use imagery in rehearsal before a big event, allowing you to run through the event in your mind.
  • Volunteer for Others. The endorphins released when we do something nice for others are amazing.
  • Give a gift to yourself.
    • Listen to your deepest needs.
    • Set a time every day that is protected time to self-nurture. Set a monthly splurge.
    • Write yourself a letter, giving yourself permission to self-nurture.

Therapy

Sometimes, even with the best effort, you cannot relieve your stress alone. I highly recommend seeking a consultation with a mental health professional to help with stress management. You may only need a few sessions with an unbiased third party to help you get to the root of the issues. Early intervention is essential and will produce better long term results.

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Statistics can be somewhat ambiguous when it comes to eating disorders. Over the years, there have been countless studies conducted surrounding the prevalence of illnesses such as anorexia nervosa, bulimia nervosa and binge eating disorder. Although many of these studies convey slightly different findings, one thing is certain: Millions of Americans struggle with eating disorders.

While the majority of eating disorder sufferers are young women and adolescent girls, research has discovered that more and more males — an estimated 10 to 15 percent — are struggling with eating disorders as well. Additionally, incidents of these disorders in older women have been on a steady incline in recent years.

Why the Upward Trend?

New information is surfacing in regard to women in their 40s, 50s and 60s maintaining a negative body image, and as a result, continuing unhealthy eating patterns or developing eating disorders. Recent studies have found that over 60 percent of women 50 years of age and older are acutely concerned about their weight. Roughly 13 percent of these women suffer from some type of eating disorder.

Some older women keep their eating-related struggles hidden for years. Others, after having addressed an eating disorder earlier in life to at least some degree, relapse as they approach middle age. There are of course a variety of other factors that may contribute to the development of eating disorders in middle-aged women. These include a divorce or the loss of a mate where a woman feels she needs to lose weight to regain a level of attractiveness. It’s also not out of the question for a woman to develop an eating disorder for the first time later in life.

Never Too Late to Begin Treatment

Regardless of age or gender, anorexia treatment, bulimia treatment and treatment methods for other eating-related illnesses have evolved throughout the years. The percentage of successful outcomes continues to increase. Treatment for eating disorders usually consists of a combination of nutritional counseling, individual or group therapy, and in many cases, medications.

With the discovery of eating disorders in so many older women, mental health professionals are realizing that life-long care may be required even after a young woman has shown significant signs of recovery. However, those who get help for eating disorders early do have the best chance at long-term recovery.

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This blog is written and published by Lindner Center of HOPE.

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When the subject of disabilities surfaces in our thoughts or conversations, it is common to first consider those caused by some type of physical ailment or affliction. Conditions such as arthritis, heart disease and back problems are certainly primary causes of long-term disabilities in our nation. However, mental illness is the leading cause of disability in U.S. citizens ranging in ages from 15 to 44, according to National Institute of Mental Health (NIMH) statistics.

What these numbers show is that many Americans and people around the world are affected by illnesses such as depression, bipolar disorder, schizophrenia and a host of other mood and anxiety disorders in the prime of their working lives. Unfortunately, these numbers show no sign of subsiding anytime soon. In fact, they continue to rise, as do the number of filings with the U.S. Social Security Administration (SSA) for disability benefits due to mental illnesses.

The SSA and Mental Illness Claims

The SSA has established specific criteria that qualify those suffering with mental disorders for disability benefits. Basically, it must be determined that an existing mental condition limits or impairs one’s ability to fulfill their work obligations. In most situations, assessments and evaluations must be performed by mental health professionals. Additionally, evidence must be submitted to the SSA that indicates the individual in question is unable to perform their assigned job duties as a consequence of their condition.

Getting Back on their Feet

It is important for those with mental health issues to make their employers aware of their situation. All too often, workers are hesitant or afraid to address their condition with their employers for fear of negative repercussions. But behavioral or productivity problems could lead to termination, which also often results in the loss of insurance, creating even more problems for these individuals in regard to receiving treatment.

When documented mental health issues are reported to an employer, they are obligated under Americans with Disabilities Act (ADA) regulations to accommodate that employee with whatever they need to successfully perform their job duties, or to make their working situation as comfortable as possible. In lieu of applying for disability benefits, this can allow an employee to continue to work while receiving mental health treatment and take measures that will eventually enable them to effectively manage their condition.

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This blog is written and published by Lindner Center of HOPE.

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Shire BP Depression - Blue Man - 11-17-10

 

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This blog is written and published by Lindner Center of HOPE.

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Anxiety affects many people, and sometimes it may seem impossible to stop worrying about things you cannot control. These questions and fears can be paralyzing and sometimes might affect your daily life. However, there is a way to push these fears aside and get on with your normal routine.

Start by letting yourself worry, but only for a certain amount of time. Set a time each day to go over these worries, for example 20 minutes each day at noon. It should be a time of day far from bedtime, but during this period you’re allowed to worry about whatever is on your mind.

Outside of this time however, no worrying allowed. If a worry comes up during the day, write it down and save it for your worry period.

During your worry period, ask yourself if this problem can actually be solved. If so, start thinking of ways you can solve the problem and find a solution. If it’s not a problem that can be solved, you must find a way to accept that, so you don’t continue to worry about it.

Another good way to combat anxiety is to be aware of how others make you feel. The way other people act around us can be contagious, so pay attention to they way other people affect you. Keeping a journal is a good way to take note of this behavior so you can avoid these people in the future.

When you start to notice certain people making you feel anxious, make an effort not to be around those people. Perhaps a certain conversational topic makes you feel anxious, so make note of it, and avoid that topic from now on.

By following these simple tips, you will be able to control and combat your anxious feelings from now on.

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This blog is written and published by Lindner Center of HOPE.

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Everyone seems to have busy schedules these days and stress is something nearly everyone suffers from as a result of it. Luckily, there are several things we can do to relieve stress in our everyday lives.

Massage. Getting a massage is a great way to relieve stress. It’s a way to relax your muscles, reduce pain, and improve circulation, which puts you in a mental and physical state for relaxation.

Meditation. From 15-30 minutes each day, meditation can serve as a great stress reliever. To meditate, give yourself some quiet time to let your thoughts run wild or to simply focus on your breathing. This small section of peace in your day can help you deal with stress, and perhaps relieve some.

Exercise. No matter what the physical activity is, this allows you time alone with your thoughts, while at the same time, releases endorphins to the brain, which make you feel better. Physical exercise also prevents obesity and additional health problems, which gives you less to be stressed about.

Organization. When you’re organized, you have greater peace of mind. The mind can rest when you know everything is in its proper place, and when things are clean. Even the sight of clutter has been said to cause stress, so tidy up!

Eating healthy. Foods that are high in fat or sugar have proven to be a source of depression. Some foods, including blueberries, salmon, and almonds, are said so be especially effective in reducing stress. It’s also a good idea to avoid caffeine after lunch so you can get a good night’s rest.

Disconnect. Letting go of your cell phone or lowering your internet use can lower stress by blocking some of the sources of stress. So turn off your electronics and live in the moment for a little while.

By following these easy ways to relieve stress, you’ll find yourself less tense and better able to tackle daily challenges.

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This blog is written and published by Lindner Center of HOPE.

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As most parents are well aware, the teen years can be trying and tumultuous times for both the adolescent and the adults in their lives. When a parent watches their once happy-go-lucky, gregarious child transforms into a moody teen, it can be a disquieting and often somewhat bewildering experience. Although moodiness is quite normal in teens, parents must also stay alert for signs of depression during their child’s adolescent years.

As a child moves through puberty, their bodies and brains undergo a series of rapid changes. Coupled with societal and peer influences — and depending on the environment at home — this can be a confusing and difficult period for an adolescent, often marked by anxiety and even moments of despair. But in normal situations, although they will surface from time to time, these symptoms come and go and are usually short-lived as the teen continues to progress toward achieving a balance in their life.

Signs of Depression

Teen depression affects approximately 10 to 15 percent of adolescents. Signs of potential sufferers of adolescent depression include:

– a persistent sad and melancholy demeanor

– expressed feelings of worthlessness or hopelessness

– constant fatigue

– hints at thoughts of suicide.

If left unaddressed, this affliction can have dire consequences. In fact, suicide is the third leading cause of death in teenagers.

Differences in Teen and Adult Depression

A number of contrasts exist between depression symptoms in adolescents and adults. For instance, adults will often withdraw from those around them and become more isolated. However teens, while withdrawing to a degree from the adults in their lives, will often continue to associate with their close friends.

Though a depressed teen may experience changes in sleeping patterns, they will still find time to sleep, even at odd hours. Adults are more prone to experience insomnia when they are depressed. In addition, depressed adolescents will generally express their feelings and emotions through anger and irritability, as opposed to depressed adults who are often more sad and withdrawn.

Parents must remain vigilant and “in-tune” with their child’s behaviors and attitudes throughout their teen years. If problems exist that appear to go beyond what is expected of the “normal” adolescent, parents should not hesitate to contact a mental health professional for advice.

Through expert diagnosis and counseling, and possibly the administration of anti-depressant medications, adolescent depression can be successfully treated, paving the way toward a healthy, productive adult life.

Click here to learn more.

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This blog is written and published by Lindner Center of HOPE.

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The prevalence of the “quarterlife crisis” – essentially, a midlife crisis that occurs in your 20s – seems to be on the rise.

Many young people experience some degree of stress, self-doubt and lack of motivation upon entering the “real world” after college. However, the phenomenon of the quarterlife crisis seems to be increasingly common as fewer young adults reach the traditional milestones of success, though pressures to achieve them remain the same.

Research shows that up to 86 percent of young adults feel pressure to succeed in careers and relationships by the time they reach age 30. However, only 11 percent actually attain conventional markers of achievement such as obtaining a steady job, getting married and having children by their 30th birthday. Likely due to this discrepancy, up to 73 percent of 26 to 30 year olds may experience a quarterlife crisis.

So what are some things you can do to deal with a quarterlife crisis? Experts say it’s important to redefine your idea of success and stop comparing yourself to others. Instead of despairing over why you don’t have your dream job or the perfect relationship, try defining success by what you have to offer others. Try volunteering and other skill- and character-building activities. Remember that life is not a race and that everyone is on their own path.

Dr. Paul E. Keck, Jr., President and CEO of Lindner Center of HOPE, recently gave a talk on this subject on LA Talk Radio’s Answers 4 the Family radio show. Check out Dr. Keck’s talk, “Failure to Launch – What’s Really Holding Back Emerging Adults?”

In some cases, quarterlife crises may lead to anxiety, depression, eating disorders or even addictive disorders. If you or a twenty-something family member is displaying signs of a psychological or addictive disorder, it’s important they receive prompt and effective treatment. Contact Lindner Center of HOPE for more information on screening and treatments for mood disorders and other conditions.

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This blog is written and published by Lindner Center of HOPE.

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We all experience sleepless nights occasionally. But more often than not, we are able to fall back into normal sleeping patterns within the next day-or-so. But when an individual frequently has trouble sleeping or displays symptoms of insomnia, mental health problems could be on the horizon, or may already exist.

Sleep Problems Often Indicate an Underlying Condition

Sleep problems can be a two-way street. Those who suffer with mental health issues such as anxiety and depression typically have trouble sleeping. Conversely, prolonged periods of sleeplessness or partial sleep deprivation can eventually lead to the development of mood disorders and other psychological difficulties.

Insomnia sufferers were discovered to be up to five times more likely to develop depression, and up to 20 times more likely to develop panic disorder and other anxiety-related issues, according to an extensive “Sleep Journal” study. Additionally, young adults who are sleep-deprived due to stressful situations in their lives or irregularities in their sleep patterns are far more likely to eventually suffer from depression — sometimes in severe forms — and develop substance abuse problems.

Treating Sleep Disorders

In the absence of a more serious physical or mental ailment, those who have trouble sleeping can take steps to try to develop healthier habits. These include avoiding caffeine, adhering to a regular schedule of going to bed and waking up and refraining from napping during the day. But if these and other “self-help” measures do not adequately address the issue, a medical evaluation may be necessary.

If mental health problems are at the root of a sleep disorder, various forms of psychotherapy — often in conjunction with medications — have proven to be among the most successful modes of treatment. With sleep playing such a vital role in our physical, mental and emotional well-being, those who struggle to get the rest they need should not hesitate to seek help.

 

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This blog is written and published by Lindner Center of HOPE.

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The numbers vary according to the source, but they are still staggering.

The fact is that millions of Americans struggle with mental illness, addictions and a wide range of other mental health problems.

The good news is that many of these afflictions are treatable through psychotherapy and medication. However, successful mental health treatment is dependent upon a number of factors, not the least of which is often a decision on the part of the individual to do whatever it takes to get better.

Severe addictions and mental disorders at times require intervention to ensure an individual receives treatment. However, many others who suffer with mental health issues eventually find themselves at a crossroads. Eventually, they reach a point where they realize they have extreme difficulty in improving the quality of their lives unless they get help.

Not an Easy Road

Depending on the type and severity of a mental health condition, treatment can sometimes be a lengthy and somewhat arduous process. But for multitudes of people who have moved forward to live good and productive lives, strictly adhering to a treatment plan has been well worth the effort.

Whether undergoing depression treatment, OCD treatment or PTSD treatment, most treatment methods call for the patient to change certain behavior patterns and overcome thoughts and feelings they have become accustomed to over time. This can be difficult and even painstaking. But many come through these therapies and treatments with a much different outlook and often times a new lease on life.

An Ongoing Process

For most people with mental health conditions, treatment is an ongoing proposition. Even after successful therapeutic endeavors and finding the right medications, a patient can maintain and even improve their newfound wellness by creating a balance in their lives and developing healthier habits.

These may include:

●Changing to a more nutritious diet

● Exercising regularly

● Finding fun and creative ways to reduce stress

● Joining a support group

 

Fortifying the progress of a proven mental health treatment plan with positive lifestyle changes can help a patient create a healthy consistency in both their body and mind.